Guide
The 6 Fs are a gentle, step-by-step way to unblend from a part in Internal Family Systems — to move from being flooded by a feeling to sitting alongside the part carrying it. This guide walks through each step in beginner-friendly language, with example prompts you can borrow.
Give yourself 10–15 quiet minutes. Sit somewhere you won't be interrupted. If you notice your body is very activated — racing heart, tight throat, feeling far away — pause and do something grounding first (feet on floor, slow exhale, cool water). You can always come back to the 6 Fs another time.
Bring your attention inward. Notice where the part shows up — a tightness in the chest, heat in the face, a heavy pull in the belly, or a thought that keeps looping. You're not trying to fix anything yet. You're just locating who's here.
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Turn toward the part with steady, kind attention — the way you might turn toward a child who just walked into the room. No agenda. No trying to make it change. Just a quiet 'I see you.'
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Get curious about the details. How old does the part feel? What is it wearing, holding, or doing? What's its posture, its expression, its energy? The more clearly you see it, the more it can feel seen.
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Notice what you feel toward the part. Curiosity, compassion, warmth, calm — those are signs Self is present, and the work can go deeper. Frustration, judgment, fear, or wanting it gone — those are other parts blended in with you. That's not a failure; it just means another part needs your attention first. Ask that reactive part to soften back a little so you can meet the original part from Self.
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From that calmer place, get to know the part. What does it want you to understand? When did it first show up? What has it been carrying? Every part — even the loudest, harshest, most exhausted one — has a good reason for what it does. Your job is to listen, not to argue.
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Ask the part what it's afraid would happen if it stopped doing its job. This is where protectors reveal what they've been shielding — often a younger, more vulnerable part underneath. You don't have to go to that younger part today. Just thank the protector for telling you, and let it know you heard it.
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Before you get up, thank the part for letting you get to know it — even a little. Take a breath, feel your feet, and notice one thing in the room around you. Parts work is cumulative: a small, kind visit today matters more than a long, forced one.
This app supports your work with a licensed therapist. It is not therapy, medical care, or crisis support. MyPartsWork is intended for adults 18 and older. If you feel unsafe, please reach out to your local crisis line.